Dear Girls, how do you feel when I say the words period cramps? Do you also remember the days when you curl up in bed and feel like doing nothing then this article is for you? Don’t worry we have some exercise for period cramps that we’ll cover in this blog.
The only thing that haunts women about periods is period cramps. Period cramps also known as menstrual cramps are throbbing or cramping pains in the lower abdomen. Lots of women experience menstrual cramps. The level and intensity of pain differ from person to person. For some women, the pain is nothing more than annoying discomfort in their lower abdomen. For some others, the pain is fairly enough to force them to take painkillers. And for many women, menstrual cramps can be severe enough to interfere with everyday activities for a few days every month.
Along with the painful menstrual cramps can have various other effects such as:- Dull, and continuous aches. Pain that radiates to the lower back and thighs. Pain that starts 1 to 3 days before your period, peaks 24 hours after the onset of your period, and subsides in 2 to 3 days. Some women may also experience dizziness, headaches, and nausea.
Exercise for period cramps
While taking pain relievers and putting a heated water pack on the stomach might appear to be as just choices for excruciating periods you can have a go at extending and moderate-power exercise to assist with easing the aggravation brought about by cramps.
When you don’t feel like going to work or school few yoga and breathing exercises actually prove to be worth trying.
Benefits of yoga and exercises during menstruation
Yoga helps to reduce stress. It helps to strengthen the muscles and improve flexibility. It helps in reducing the pain caused by cramping. The breathing exercise helps in proper oxygen circulation.
Yoga poses and exercise for period cramps to get some relief
The cobra pose is also known as bhujangasana. The word bhujangasana is combination of two words bhujang (meaning cobra) and asana (means pose). It is a well-known option to solve many stomach related problems at home. Now let’s see how to perform cobra pose.
Steps to perform cobra pose:
- With your toes flat on the floor and your soles facing upward, lie on your
- Put your forehead down on the
- Keep your legs close together and lightly touch your heels with your
- Your elbows should be parallel to your torso and your palms should be touching the ground under your shoulders.
- Lift your head, chest, and abdomen slowly while taking a deep breath in. Keep your navel on the
- Using your hands as support, raise your torso off the ground. Check to see that you’re applying the same amount of pressure to each palm.
- As you curve your spine, one vertebra at a time, keep your awareness of your
- Arc your back as much as you can to straighten your arms if you can; tilt your head back and look up. Hold the pose for 4-5 breaths while evenly breathing.
- Now, exhale, gently return your chest, abdomen, and head to the floor, and
2. Cat Pose
The Cat Pose is known as Marjariasana. If you have that yogi eye you can learn yoga from a cat also. But if you are new to yoga, we are here to show you the steps:
Steps for Cat Pose
- Put yourself on all fours. Structure a table to such an extent that your back frames the table top and your hands and feet structure the legs of the
- With your hands under your shoulders and flat on the ground, keep your arms perpendicular to the Your hip width separates your knees.
- Take a long look ahead.
- Raise your chin, tilt your head back, push your navel down, and raise your tailbone as you Work your buttocks out. Is there a slight tingling in this area? Hold the Cat pose and inhale deeply for a long time.
- Then comes a countermovement: Drop your chin to your chest and as much as possible arch your back as you exhale; tuck the buttocks in.
- Before returning to the initial stage, which is similar to a table, hold this pose for a few
- Before releasing yourself from this yoga position, perform another five or six rounds.
3. Child Pose
Child Pose also known as Bal asana or Shishu asana. Balasana is a restful pose that can be sequenced between more challenging asanas. Now let us teach you to relax by performing this restful asana.
Steps to perform child pose
- Sit in a high chair. Bend forward and lower your forehead to the floor while keeping your hips on the heels.
- Keep your arms parallel to your body and place your hands on the floor, palms facing You can rest your forehead on one pair of fists if this is uncomfortable for you.
- Place a gentle press on your thighs and Hold.
- Relax while slowly rising to sit on the heels and uncurling each vertebra one at a
Some other exercise for period cramps
1. Light Walking or Jogging
When you don’t feel like doing yoga poses try light walking or jogging in the fresh air. This will relieve stress on stomach and will help in proper blood circulation. Walking will also be helpful in reducing the bloating caused by periods.
After taking a relaxing hot water bath try stretching when your body still feels warm. This will help in easing muscles and relieve pain.
3. Aerobic exercises
If you are not feeling good try some aerobic exercises. Doing aerobics will release feel-good hormones endorphins which will automatically reduce pain.
Other tips to reduce period cramps
In addition, to doing yoga and exercise here are a few other tips to reduce period cramps:
- Take proper vitamins and
- Work on your mental health and
- Massage your belly with essential oils.
- Take ample rest.